Routine A
Back + hammies

Week 4 (deload) max 475

Deads/warm3X135, 225 working5X315 reps8,8,8,8,22
Lat pulldown palm up/warm2X90, 110 working3X230, 240, 250 reps10,7,6
T bar row/warm1X150 working3X290 reps8,8,8
1 arm DB row(ss) working3X100 reps12,12,12
1arm Rope pulldown(ss)working3X8 reps12,12,12
Laying leg curls/working4X190 reps12,12,10,8
Seated leg curl/working2X100X2 reps15,15

killed it pretty good on the deads and felt a little dead until i got my
2nd wind about half way threw the T bar rows then fished routine
strong and solid did 10 mins incline walk too